What’s the Purpose of the Warm-Up ?

1. Understanding the Principles and Purpose of Warm-ups, Cool-Downs & StretchingPresenter: Cameron GaryUSATF Level 2 - Jumps

2. What’s the Purpose of the Warm-Up? • Prepares musculo-skeletal system for work: • Training • Competition • Enhance: • Injury Prevention Qualities • Injuries are the Coaches’ fault • General Athleticism • Sports-Specific Skill Development • Reinforces certain skills related to performance • Dynamic Performance needs a Dynamic Warm-Up • Very important for sprinters/jumpers

3. The “Warm” of the Warm-Up • Increase the athlete’s internal temperature: • Physical • Core Temperature • Makes connective tissues more supple • Heart Rate/Blood Flow • Neural • Excites the nervous system • PAP • Mental • Psychologically prepares the athlete - FOCUS

4. Flexibility-Centered Warm-Up Common Sequence • Slow to moderate jog in one direction for several minutes, followed by... • Several minutes of static stretching • Generally done in a seated or lying position • General Drills • Event-Specific Drills • Performance • Training • Competition

5. The case against the Flexibility-Centered Warm-Up • Too generalin nature • Slow jogging is non-specific to any event • Reinforces incorrect neuro-motor patterns re: • Speed/Power • Dynamic event mechanics • ALL T&F events are dynamic • Increased core temperature is quickly lost: : • Minimal body movement during static stretching • The athlete is generally seated or lying on the ground • Time Consuming • Athlete must re-warm prior to training/competition • Static stretching has a calming effect on the muscles • However, this is the time to prime them for action!

6. What does the research show re: the Flexibilty-Centered Warm-Up? • Studies have shown no relationship between static stretching and dynamic performance • Can make the muscles weaker • Fowles & Sale; 1997 • Promote neural inhibition • Moore; 1984 • Limits maximum strength output • Kokonen; 1998 • Recent studies support a “hybrid” approach: • Static Stretching Can Be Included – However… • Should be Limited in Scope/Duration • Should Precede Dynamic Movement/Stretching • The focus should still be on Dynamic Movement

7. “Active” or “Dynamic” Warm-Up • Utilizes • Variable-speed movements/calisthenics • Can include some jogging, but should stress • Multi-directional running, skipping, lunging, etc. • Can do drills within the warm-up • Sequence: • Begin with General Movements • The entire team can benefit/participate • Progress to Specific Movements • Start slowly and build up the intensity • As the body warms, functional flexibility increases

8. Advantages of the “Active” Warm-Up • This warm-up is faster • Saving 15 to 30 minutes a day (or over an hour a week) for use elsewhere • Such as weights, skill development, etc. • However, you must monitor the pace… • Kids will slack off/socialize too much if you let them • Uses movementto prepare for and improve movement-based physical performance • The literature does not support the theory that static stretching prior to performance reduces injury

9. Recommended Order • Slow to Fast • General to Specific • Program Varieties: • Partner Relays • Movement Chains • Partner Relays/Movement Chains are used as the General Warm-Up • Prior to strength training • Preparation for Team Practices • BEFORE event-specific warm-ups/drills

10. Partner Relays • Coach or Group Leader combines various: • Speed/Running Drills • Balance Drills • Calisthenics, etc. • “You Go, I Go” sequence • After completion, jog across “no man’s land” • Switch exercises with your partner • The only limitation is creativity • Implements can be used • Medicine Balls or Weights (tossing, throwing, etc.) • Resistance Bands (pulling, pushing, etc.) • Body Weight (Push-ups, Burpies, etc)

11. Movement Chains • A combination of movements • Similar form agility or running drill • A shortjog between sets • Continuous Chain of Movements • Each is performed for a specific distance • Each is completed one after another • WITHOUT STOPPING • Until ALL 3 or 4 movements in the chain are done • Example: • Heel-to-Toe Walk • High Knee Walk • “A”-Skip • Build-up Strides

12. So what exercises should I incorporate into the dynamic warm-up? • No set “formula” for exercises • You are limited only by your imagination • Be creative – use crawling, rolling, lunging, etc. • Make the exercises “athletic” • They should match the day’s theme • Don’t do slow movements to prepare for a speed day! • Slow-to-Fast; Inside-Out; Big-to-Small • The Core of the Body is the Key – start there! • Always be cognizant of the “firing order” of muscles • Variety is the Spice of Life! • Challenges the basic bio-motor abilities • Speed, Strength, Flexibility, Coordination, Endurance

13. What about STRETCHING? • What it IS(or at least should be…) • Increases functionalmobility • Demands of gymnast are different from a shot putter • Dynamic Stretching is for: • Loosening muscles enough for efficient movement… • Within the useable dynamic range • NOT necessarily the maximum possible range • Be conscious of micro-tearing • Aforementioned strength/stability losses • Need to Develop • Stability and Strength (Functional Stiffness) • At the extreme ranges of motion • Easier said than done…

14. What Stretching is NOT… • Stretching is NOT a warm-up • Muscles need to be warm prior to extensive stretching** • Static stretching is best suited for the end of the training session • **Some recent research is showing that one CAN stretch a cold muscle (per Michael Boyle) • Dynamic movements: • Should NOT to be confused with high-intensity, ballistic stretching of a “cold” muscle • Hopefully we know better…

15. What Stretching is NOT (continued) • Important to remember: • “Performance is not a stretching contest” • (Vern Gambetta) • Dynamic Flexibility is: • Combination of Motion and Stability • “Mostability” (Gambetta) • As opposed to Instability • It IS possible to over-stretch before a session • Especially as it relates to speed & power • A certain amount of muscle rigidity is beneficial to certain aspects of performance • A good example is postural integrity • Stretch-shortening movements

16. PNF Stretching(Propreoceptive Neuromuscular Facilitation) • How does it work? • Reciprocal Inhibition • Takes advantage of natural relaxation after contraction • Is not under conscious control • Allow Rest & Recovery • At least 20-30 seconds per body part between reps • Examples: • Hold-Relax • Hold-Relax-Contract • CRAC (using agonist & antagonist muscles)

17. PNF Stretching (continued) • Not age appropriate for pre-teen athletes • Most appropriate early in the training session • One of the faster methods known for developing functional mobility • These mobility gains are intended for the session at hand • Not intended for long-term flexibility gains • That is where static stretching is useful • However, some studies have shown it to be beneficial in the same manner as static stretching

18. STATIC Stretching (Is still a good thing…) • Common methods • A position is achieved and held at the end of the range of motion • No isometric contractions (agonist or antagonist) • No bouncing • Maintain correct skeletal alignment • Great for long-term flexibility gains • Body (muscles) should be WARM! • Consider subsequent sessions, recovery, etc. • The literature supports 20–30 second holds • Most of the stress relaxation occurs in the first 15 -20 seconds of the stretch

19. STATIC Stretching (continued) • Best done at the end of the training session during the cool-down period • Tends to have a calming effect on the athlete • Helps the athlete restore their regular heart rate and body temperature • Helps the athlete recover from the workout and eliminate waste products (lactic acid) • Consistent (daily) stretching is more effective than one large dose in a session

20. Active-Isolated (Rope) Stretching • A greater range of motion can be achieved using a rope: • Able to more effectively move a limb or body part to its limit by applying external force through pulling on the rope. • Nearly any static stretch can be performed with a rope (or belt) • Demo • Rope Stretch – Hamstring • Rope Stretch – Hip/Torso

21. COOL-DOWN • Transitions the athlete from high-intensity training back to “normal” – can include: • Moderate mobility exercises • Restorative massage/foam rolling • Don’t forget about the fascia! • Consider jogging/shuffling/walking • Bare feet on a soft surface such as grass and soft sand • Strengthen the athletes’ feet • Consider various directions/types of movement • This is the time for static stretching • Develop significant tissue flexibility adaptations • Make this the last part of the cool-down

22. Questions? Comments? A good joke?

23. Cameron T. Gary Speed, Strength & Jump Coach USATF Level 2 – Jumps CTG Development PO Box 211498 Chula Vista, CA 619-895-4699 www.ctgdevelopment.net jumpmaster@ctgdevelopment.net